Tuesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD:
9 Minutes
3 Rounds.
300 m row (full sprint)
ME DU’s.
Work until 2:30 Minutes.
Then rest for :30 Seconds.
New round every 3 Minutes.
.
Full Snatch.
13 Minutes.
3×3@75,80,85%
.
CWOD:
16 Minute Cap.
4 Rounds.
400 M Run
Rounds 1&3-10 OHS
Rounds 2&4-10 Power Snatch
20 Wall Balls
.
Every 4 Minutes complete
10 Bar MU’s.
Or.
14 CTB.
Or.
21 Pull Ups
L5-(135/95)
L4-(115/75)
L3-(95/65).
L2-(85/55).
L1-(75/45).
L-(65/35)

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